Vegetables
al..as, ba..br, br..ca, ca..ca, ca..ch, ch..co, cr..fe, fi..ho, ho..le, le..no, ok..pa, pe..po, po..ra, ra..sp, sq..sq, sq..ta, ta..to, to..ya
| squash, summer, crookneck and straightneck (cooked) |
squash, summer, crookneck and straightneck (raw) |
squash, summer, scallop (cooked) |
squash, summer, scallop (raw) |
squash, summer, zucchini, with skin (cooked) |
squash, summer, zucchini, with skin (raw) |
squash, winter, acorn (baked) |
squash, winter, acorn (raw) |
squash, winter, butternut (baked) |
squash, winter, butternut (raw) |
|
| Serving Size | 1/2 cup (90 g) | 1/2 cup (63.5 g) | 1/2 cup (90 g) | 1/2 cup (65 g) | 1/2 cup (90 g) | 1/2 cup (62 g) | 1/2 cup (102.5 g) | 1/2 cup (70 g) | 1/2 cup (102.5 g) | 1/2 cup (70 g) |
| Macronutrients | ||||||||||
| Calories (kcal) | 21 | 12 | 14 | 12 | 14 | 11 | 57 | 28 | 41 | 32 |
| Protein (g) | 0.94 (2%) | 0.64 (1%) | 0.93 (2%) | 0.78 (2%) | 1.03 (2%) | 0.75 (2%) | 1.15 (2%) | 0.56 (1%) | 0.92 (2%) | 0.70 (1%) |
| Total Fat (g) | 0.35 | 0.17 | 0.15 | 0.13 | 0.32 | 0.20 | 0.14 | 0.07 | 0.09 | 0.07 |
| Total Carbohydrates (g) | 3.41 | 2.46 | 2.97 | 2.50 | 2.42 | 1.93 | 14.94 | 7.29 | 10.75 | 8.18 |
| Dietary Fiber (g) | 1.0 (4%) | 0.6 (2%) | 1.7 (6%) | - | 0.9 (3%) | 0.6 (2%) | 4.5 (16%) | 1.1 (4%) | 3.3 (12%) | 1.4 (5%) |
| Sugar (g) | 2.23 | 2.24 | 1.35 | - | 1.54 | 1.55 | - | - | 2.02 | 1.54 |
| Vitamins | ||||||||||
| Vitamin C (mg) | 10.4 (12%) | 12.3 (14%) | 9.7 (11%) | 11.7 (13%) | 11.6 (13%) | 11.1 (12%) | 11.1 (12%) | 7.7 (9%) | 15.5 (17%) | 14.7 (16%) |
| Thiamin (mg) | 0.039 (3%) | 0.032 (3%) | 0.046 (4%) | 0.046 (4%) | 0.032 (3%) | 0.028 (2%) | 0.171 (14%) | 0.098 (8%) | 0.074 (6%) | 0.070 (6%) |
| Riboflavin (mg) | 0.022 (2%) | 0.026 (2%) | 0.022 (2%) | 0.019 (1%) | 0.022 (2%) | 0.058 (4%) | 0.013 (1%) | 0.007 (1%) | 0.017 (1%) | 0.014 (1%) |
| Niacin (mg) | 0.456 (2%) | 0.284 (1%) | 0.418 (2%) | 0.390 (2%) | 0.459 (2%) | 0.280 (1%) | 0.903 (5%) | 0.490 (2%) | 0.993 (5%) | 0.840 (4%) |
| Pantothenic Acid (mg) | 0.291 (6%) | 0.102 (2%) | 0.071 (1%) | 0.066 (1%) | 0.259 (5%) | 0.126 (3%) | 0.517 (10%) | 0.280 (6%) | 0.368 (7%) | 0.280 (6%) |
| Vitamin B6 (mg) | 0.070 (4%) | 0.066 (4%) | 0.076 (4%) | 0.071 (4%) | 0.072 (4%) | 0.101 (6%) | 0.199 (12%) | 0.108 (6%) | 0.127 (7%) | 0.108 (6%) |
| Folate (mcg) | 21 (5%) | 12 (3%) | 19 (5%) | 20 (5%) | 25 (6%) | 15 (4%) | 19 (5%) | 12 (3%) | 19 (5%) | 19 (5%) |
| Vitamin B12 (mcg) | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Vitamin A (IU) | 1005 (20%) | 95 (2%) | 76 (2%) | 72 (1%) | 1005 (20%) | 124 (2%) | 439 (9%) | 257 (5%) | 11434 (229%) | 7441 (149%) |
| Vitamin E (mg) | 0.11 | 0.08 | 0.11 | - | 0.11 | 0.07 | - | - | 1.32 (4%) | 1.01 (3%) |
| Vitamin K (mcg) | 4.0 (3%) | 2.0 (2%) | 3.1 (3%) | - | 3.8 (3%) | 2.7 (2%) | - | - | 1.0 (1%) | 0.8 (1%) |
| Minerals | ||||||||||
| Calcium (mg) | 20 (2%) | 13 (1%) | 14 (1%) | 12 (1%) | 16 (1%) | 10 (1%) | 45 (3%) | 23 (2%) | 42 (3%) | 34 (3%) |
| Iron (mg) | 0.33 (2%) | 0.28 (2%) | 0.30 (2%) | 0.26 (1%) | 0.33 (2%) | 0.23 (1%) | 0.95 (5%) | 0.49 (3%) | 0.61 (3%) | 0.49 (3%) |
| Magnesium (mg) | 14 (4%) | 13 (3%) | 17 (4%) | 15 (4%) | 17 (4%) | 11 (3%) | 44 (11%) | 22 (6%) | 30 (8%) | 24 (6%) |
| Phosphorus (mg) | 26 (2%) | 20 (2%) | 25 (2%) | 23 (2%) | 33 (3%) | 24 (2%) | 46 (4%) | 25 (2%) | 28 (2%) | 23 (2%) |
| Potassium (mg) | 159 (3%) | 141 (3%) | 126 (3%) | 118 (3%) | 238 (5%) | 162 (3%) | 448 (10%) | 243 (5%) | 291 (6%) | 246 (5%) |
| Sodium (mg) | 1 | 1 | 1 | 1 | 3 | 5 | 4 | 2 | 4 | 3 |
| Zinc (mg) | 0.20 (2%) | 0.18 (2%) | 0.22 (2%) | 0.19 (2%) | 0.30 (3%) | 0.20 (2%) | 0.17 (2%) | 0.09 (1%) | 0.13 (1%) | 0.10 (1%) |
| Copper (mg) | 0.059 (7%) | 0.058 (6%) | 0.075 (8%) | 0.066 (7%) | 0.047 (5%) | 0.033 (4%) | 0.088 (10%) | 0.045 (5%) | 0.067 (7%) | 0.050 (6%) |
| Manganese (mg) | 0.141 (6%) | 0.109 (5%) | 0.115 (5%) | 0.102 (4%) | 0.156 (7%) | 0.110 (5%) | 0.248 (11%) | 0.117 (5%) | 0.176 (8%) | 0.141 (6%) |
| Selenium (mcg) | 0.2 | 0.1 | 0.2 | 0.1 | 0.2 | 0.1 | 0.7 (1%) | 0.3 (1%) | 0.5 (1%) | 0.3 (1%) |
| Fatty Acids | ||||||||||
| Saturated Fat (g) | 0.058 | 0.059 | 0.032 | 0.027 | 0.065 | 0.052 | 0.030 | 0.015 | 0.019 | 0.015 |
| Monounsaturated Fat (g) | 0.021 | 0.008 | 0.012 | 0.010 | 0.026 | 0.007 | 0.010 | 0.005 | 0.007 | 0.005 |
| Polyunsaturated Fat (g) | 0.118 | 0.052 | 0.065 | 0.055 | 0.136 | 0.056 | 0.060 | 0.029 | 0.039 | 0.029 |
All vegetables marked as 'cooked' are
boiled, drained, without salt.
All vegetables marked as 'baked are baked without salt.
